How much do you know about aerobic exercise VS anaerobic exercise? When we exercise at the right time, it is more conducive to promoting blood circulation. Keeping healthy is the first priority of exercise. Let me show you how much you know about aerobic exercise VS anaerobic exercise.

Aerobic exercise and anaerobic exercise. How much do you know about the division between aerobic exercise and anaerobic exercise?

This mainly depends on the intensity of exercise. When the intensity of exercise is relatively small, the oxygen supply is sufficient, and the body obtains energy through the oxidation of energy substances, that is, aerobic exercise.

When the intensity of exercise is high, the supply of oxygen is relatively insufficient, and the body can obtain energy by glycolysis of glycogen to produce lactic acid, that is, anaerobic exercise. It can be seen that, generally speaking, the division between aerobic exercise and anaerobic exercise is mainly based on whether lactic acid is produced during exercise.

For ordinary people, aerobic exercise should be given priority to, because the intensity of aerobic exercise is relatively small, and the load of various organs of the body is relatively small, which is not easy to cause injury accidents, but it can achieve better exercise effects. For teenagers with training foundation, in order to improve their physical fitness, their ability to withstand strenuous exercise and their competitive level, a certain proportion of anaerobic exercise must be arranged.

Aerobic exercise self-test method

By measuring the heart rate, aerobic exercise can be carried out more effectively, and the simplest method is to count the pulse rate. You can count the number of pulses in 30 seconds like a doctor's pulse, and multiply it by 2 to get the number of pulses per minute, which is the pulse rate. The suitable pulse rate for aerobic exercise is (220- age) ×(60%-85%).

How much do you know about aerobic exercise VS anaerobic exercise? Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity.

Whether it is "aerobic exercise" is measured by heart rate. The amount of exercise to keep the heart rate at 150 beats/min is aerobic exercise, because the blood can supply enough oxygen to the myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week. This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.

The Fitness Value of Aerobic Exercise

The English word "aerobics" means "aerobic" or "aerobic participation". In fact, aerobic exercise is not only powered by oxygen, but also requires the participation of major muscle groups in the whole body. The exercise lasts for a long time and has rhythm. Aerobic exercise can exercise the heart and lungs, so that the cardiovascular system can deliver oxygen to every part of the body more effectively and quickly.

Through regular aerobic exercise, a person's heart will be healthier, pulse output will be greater, and oxygen supply in all parts of the body does not need many pulses. A person with good aerobic exercise quality will recover quickly if he or she participates in high-intensity aerobic exercise for a long time.

Aerobic exercise (aerobics) is characterized by "aerobic exercise", that is, with the accompaniment of music, you can exercise your whole body. It must also be continuous exercise for at least 12 minutes. However, broadcast exercises and interval exercises are not aerobic exercises, but only aerobic exercises. The exercise effect of radio exercise and intermittent exercise is far less than that of aerobic exercise.

Aerobic exercise ranking

No. 1, swimming

Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise in a cold water environment that consumes a lot of calories, combined with dieting, is an exercise with remarkable weight loss effect.

Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.

I believe everyone knows that swimming is very beneficial to our health. It can not only improve our cardiovascular system, but also enhance our immunity and even make our bodies more symmetrical and slim. When swimming, water easily enters the ears. Generally speaking, water in the ear is very uncomfortable, and it can also lead to ear inflammation. So what about swimming with water in your ears?

It is very common to get water in your ears during swimming. In addition to washing your body, ears, cleaning and pouring out a lot of sewage in your ears, you also need to suck out a small amount of sewage left in your ears when you go in. Otherwise, it is easy to roughly ear inflammation. So what about swimming with water in your ears?

Introduction to swimming

Swimming is the skill of floating on the water by oneself and advancing in the water by the movement of one's limbs. Swimming can be divided into competitive swimming and practical swimming. Competitive swimming is the second largest event in the Olympic Games, including butterfly, backstroke, breaststroke, freestyle and synchronized swimming.

What should I do if I swim with my ears in water? Swimming will inevitably lead to water in the ears. After taking a shower, the water left in the swimming pool in your ears will basically run out by yourself. However, sometimes a small amount of sewage will stay in the ear canal, causing ear inflammation. In order to absorb residual moisture, sterilize and diminish inflammation, 3-6 drops of medical alcohol can be dripped into the ear canal after bathing, and then it can flow out naturally after a short pause.

1. Have a physical examination before swimming. If there is cerumen in the external auditory canal, it should be taken out, otherwise it will easily cause pain and inflammation after swelling. People with otitis media, such as tympanic membrane perforation, will aggravate otitis media if dirty water enters the middle ear. Therefore, patients with otitis media can only swim with the consent of the doctor.

2. When swimming, plug the external auditory canal with absorbent cotton dipped in vaseline oil, which can play a protective role.

3. Drain the accumulated water in the external auditory canal in time after swimming. When draining, the head leans to the side where the accumulated water is accumulated, and the head can be drained by gently patting it with the palm of the same side. If the ear is itchy, you can gently wipe the external auditory canal with 75% alcohol cotton, and it is forbidden to dig by hand. If you feel earache, you should go to the hospital in time.

4, diving should pay attention to posture and methods, do not make the ear directly hit by water, so as not to hurt the eardrum.

Exercise cycle: 3~4 times a week, 30~60 minutes each time.

Heat consumption: about 650 kcal/hour

Second, jogging.

Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.

Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.

Exercise cycle: 3~4 times a week, 40~60 minutes each time.

Heat consumption: about 650 calories/hour.

Third, bicycles.

Benefits of exercise: preventing brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.

Suitable for people: knee joint injury, serious overweight, cervical spondylosis, lumbar disc herniation.

Exercise cycle: 3~4 times a week, 40~60 minutes each time.

Heat consumption: about 420 calories/hour.

Summary: From the above introduction, we know that there are many kinds of aerobic exercise, such as swimming, jogging, cycling and so on. Many people's concept of health preservation has undergone earth-shaking changes, and the accelerated pace of life can't resist the material needs brought about by superior living conditions. I hope my introduction will be helpful to everyone.